Pull Day

Back, Biceps & Rear Delts · 7 Exercises · ~45–50 min

Exercises

3-5

Sets Each

8-15

Reps

~45

Minutes

Tap ► on any card to watch the exercise demo

Doorframe Rows

Back, Biceps

3-5 sets × 10-12 reps

Assisted Pull-ups

Back, Biceps

3-5 sets × AMRAP

Scapular Pull-ups

Back, Shoulder Stability

3-5 sets × 8-10 reps

Dead Hangs

Grip, Shoulders

3-5 sets × max hold

Superman Hold

Lower Back, Glutes

3-5 sets × 20-30 sec

Chin-ups

Biceps, Back

3-5 sets × 6-10 reps

Australian Rows

Back, Rear Delts

3-5 sets × 10-15 reps

Calisthenics Pull Day Tips

🔥 Scapular Pull-ups: Shoulder blade control seekho — pull-ups ka foundation.
💪 Dead Hangs: Grip strength build karo — har workout mein zaroori hai.
⚡ Assisted Pull-ups: Band ya chair use karo, full ROM maintain karo.
🛡️ Australian Rows: Horizontal pulling — back development ke liye best.
🎯 Progression: Har week assisted pull-ups se full pull-ups ki taraf badho.